The Wallet Band-Aid

You should keep a Band-Aid in your wallet.

Why?

Because it’s useful. It will come in handy. You will use it.

This is something I learned from my Dad. Years ago when Oldest was a little tyke, he cut himself. We were out and about with my Dad, and Dad pulled out his wallet and produced a Band-Aid. He told me he always kept one in his wallet, for just such an occasion. Soon after, I adopted the same habit – I had seen first-hand why this was a great idea.

You carry your wallet anyways. The Band-Aid takes up practically no measurable space, weight, or anything – it adds no burden to your daily life. And when you need it, it’s there!

The picture? I was at the gym and some bar knurling shredded my hand. Instead of bleeding everywhere, I pulled out my wallet and bandaged up. I posted that to my Instagram a couple months ago. What spurred me to write here was again at the gym, talking with the attendant at the front desk, and another patron cut herself and came up asking for a Band-Aid. I was ready to pull out my wallet if the gym didn’t have one (they did). Because, it’s useful to be prepared.

You don’t have to have a Band-Aid Brand adhesive bandage – any quality one will do. I prefer to keep the medium-to-large size ones, since you can cover a small wound with a  large bandage but not really the other way around.

So the only remaining question is: why aren’t you doing this?

2018-01-16 training log

Neither freezing rain nor sleet nor snow can keep me from going to the gym.

But the gym not being open is another story. 🙂

Weather in Austin is bad for Texans right now, and I didn’t know if the gym would be open but figured it would. Got there, and not open. Checked Facebook – nothing. Checked Instagram – ah, there’s the announcement, buried. Ugh. But they opened a little later so I went back home, did some work, then headed back in to a mostly empty gym.

Have to be honest tho. Part of me wanted the weather to be an excuse, because I wasn’t looking forward to today. Yes, now in week 3 of this mesocycle, I’m starting to get it. The volume is ramping up so much, the work, the weights. And what really gets me is that you CAN push a lot further than you think before failure — and you have to. And it just makes it worse. But it’s also interesting how a lot of these sets have a high first set, maybe 60-70% reduction for the second set, another big drop for the 3rd set, but then after that the reps are about the same or even a minor increase. Kinda funny.

But this is getting killer.

All that pushing work from yesterday? Wow. My triceps are really feeling it today. So then more triceps work today? Gah.

Front squats? I am appreciating them more and more. I agree tho they cannot be a high-rep exercise because you start to lose it in the upper back first. What I’m taking from this is right now I’ll probably respond better to front squats as a primary or secondary exercise with reps 3-10 reps. But I could make it a really good quad muscle exercise by doing something first, like a lot of leg presses or maybe even leg extensions, then front squatting. It’s going to be interesting to play with them more.

But the biggest take-home from today is – lawd, this is starting to hurt. 🙂 1 minute interset rest, and pushing 2/fail is really the thing that does you in. In fact, I find that I’m maybe doing a little more than 2/fail — that I’m thinking that I have certainly 1 MAYBE 2 in the tank — really trying to push as far and hard as I can towards failure.

Next week is going to be really interesting.

RP Physique, Mesocycle 2, week 3

  • Front Squat
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 165 x 12
    • 165 x 10
    • 165 x 9
    • 165 x 8
    • 165 x 8
    • 165 x 6
  • Leg Press
    • 230 x 17
    • 230 x 13
    • 230 x 12
    • 230 x 12
    • 230 x 12
    • 230 x 12
  • Seated Leg Curl
    • 80 x 21
    • 80 x 16
    • 80 x 14
    • 80 x 12
    • 80 x 12
    • 80 x 11
  • Calves on Leg Press
    • 80 x 25
    • 80 x 17
    • 80 x 16
    • 80 x 12
    • 80 x 13
    • 80 x 13
  • Cable Rope Pushdown (superset)
    • 50 x 10
    • 75 x 5
    • 95 x 21
    • 95 x 14
    • 95 x 12
    • 95 x 12
    • 95 x 10
  • Standing DB Shoulder Press
    • 30e x 15
    • 30e x 12
    • 30e x 11
    • 30e x 8
    • 30e x 8
  • Standing BB Shoulder Press
    • 70 x 12
    • 70 x 9
    • 70 x 8
    • 70 x 8
    • 70 x 8

2018-01-15 training log

OK, I’m starting to get it. 🙂

Week 3 of the metabolytes mesocycle. It’s now 2/fail and a LOT more sets, and some increased weight. Oye!

So here today I really started to feel it more. I think in part because 2/fail I can be a better judge of how far to push — and it’s a lot more than you think. Like during the skullcrushers/db-bench superset? You can just keep going a LOT more than you think — it’s excruciating, but you CAN keep repping. And so, today was just painful.

I am not looking forward to leg days. 🙂

It actually got me wondering how this template would go if I could eat more freely. So much of this is carb-powered, and just lacking carbs it’s killing me. I started to have thoughts about MAYBE after this cycle is done (both this run of the MPT and my cut diet) about eating normally again AND running the MPT for another cycle, tho probably the meso1-meso1-meso2 mod. Maybe. It was just a thought that hit me today, so we’ll see.

That said – I think I realize why I haven’t feel that destroyed — because I’m not! Yes, it’s killer while the work is happening, and for sure something’s got to be going on because I do get cramps/sore in the 1-2 days after. But it’s just not massive intensities, and so my whole body is not feeling beat up. I like that. That’s part of why I am thinking about running the MPT again. It’s not the style of work I prefer, but I’d rather not be so beat up. But still, I want to see how running a more periodized program (vs. constant linear progression) could serve me. TBD. Going to be an interesting year of learning.

Anyways, all things were what they were. It’s just a lot of work, and when you push hard, focus on contracting the muscles (not just moving the weight through space), full ROM, good control throughout, and little interset rest… yeah, it’s killing me. 🙂

RP Physique, Mesocycle 2, week 3

  • Low Incline DB Press
    • 20e x 10
    • 40e x 5
    • 65e x 18
    • 65e x 13
    • 65e x 10
    • 65e x 8
    • 65e x 7
    • 65e x 7
  • Dumbbell Skullcrusher (superset)
    • 20e x 19
    • 20e x 13
    • 20e x 11
    • 20e x 12
    • 20e x 11
  • Flat Dumbbell Bench Press (superset)
    • 40e x 12
    • 40e x 11
    • 40e x 11
    • 40e x 11
    • 40e x 9
  • Close Grip Bench Press
    • 120 x 10
    • 120 x 8
    • 120 x 7
    • 120 x 7
  • Cable Row
    • 120 x 20
    • 120 x 14
    • 120 x 11
    • 120 x 11
    • 120 x 10
  • Parallel Pulldown
    • 110 x 12
    • 110 x 10
    • 110 x 9
    • 110 x 8
    • 110 x 8
  • Cable Upright Row
    • 65 x 22
    • 65 x 16
    • 65 x 13
    • 65 x 12
    • 65 x 11
  • Slant Board Sit-up
    • bw x 20
    • bw x 12
    • bw x 8
    • bw x 6

Sunday Metal – Clutch

There are some songs that, when they come on, I have to turn the volume to 11.

Clutch – “Mob Goes Wild”

 

No! No! 1000 times No!

A man was shot at after he said he flipped off another driver on the highway in Travis County, deputies say. Meanwhile, that suspect driver told them he believed he was allowed to fire a “warning shot.”

Read the whole thing. (h/t KR Training)

Everything is wrong here.

Driver 1 gets cut off in traffic, so he gets pissed and flips off Driver 2.

Driver 2 gets pissed off and pursues Driver 1.

Driver 2 pulls out a gun and shoots at Driver 1.

Driver 2 gets followed by police. Police observe an occupant of Driver 2’s car throw marijuana out the window.

Driver 2 gets pulled over. Admits to what he did.

“Ernesto [Molinary-Garcia] stated that he did so because he was under the belief that he was allowed, as a Licensed Handgun Carrier, to shoot a ‘warning shot,’” the affidavit stated. “Ernesto claimed that [the victim] was purposefully merging into his lane while on the on-ramp after the near-collision incident.”

WTF? There is no where in Texas statute that permits this (reference: LTC-16, the official document published by the Texas Department of Public Safety that contains the relevant portions of statute for license holders). And if his LTC Instructor taught him this, that instructor needs to have their credentials pulled immediately. However, I suspect he wasn’t taught this and is either bullshitting or a dumbass; maybe both.

Everything in here is wrong. Both parties made poor choices. Both parties are paying the price for their poor choices.

Learn from this: do NOT do what either party did.

2019-01-12 training log

Week 2 comes to a close.

I’m still mixed on this approach, but I’ll keep going to the end because I know I know almost nothing at this point.

I am looking forward to next week, going 2/fail.

But one thing I do know? Hex/Trap-bar deadlifts are likely to see more rotation in the future. I hate them! As each set wore on I did not want to continue, but that was because they were killing me — they are tough! But I have not felt my quads work like that from anything: back squats, front squats, leg press, leg extensions, whatever! You name it, and I’ve never felt the quad work like I’m getting from the hex-bar deadlifts. It’s pretty awesome and probably just what I need as assistance work to bring up my squat.

Also, the superset of bar curls with db curls? Just slays my biceps. You can see the reps drop off quickly. 🙂

Woke up at 243 lb. I suspect I’m in a bit of a weight flux right now because I’ve been fighting something — no major sickness, just stuffy/runny nose. My body wants to eat more to help manage it, and I’m giving it a little (e.g. had a nice large roast beef sandwich from Thundercloud Subs last night — not quite to macros, but meh). Better to get over this, and if it needs a couple days of food-relaxation, so be it.

RP Physique, Mesocycle 2, week 2

  • Hex Bar Deadlift
    • bar x 10
    • 135 x 10
    • 185 x 5
    • 240 x 13
    • 240 x 10
    • 240 x 8
    • 240 x 8
    • 240 x 6
  • 45º Back Raise
    • bw x 14
    • bw x 12
    • bw x 11
    • bw x 10
    • bw x 9
  • Leg Press (feet high and wider)
    • 225 x 18
    • 225 x 13
    • 225 x 12
    • 225 x 12
    • 225 x 11
  • EZ Bar Curl (superset)
    • 55 x 17
    • 55 x 11
    • 55 x 9
    • 55 x 5
  • Alternating DB Curl (superset)
    • 20e x 12
    • 20e x 7
    • 20e x 5
    • 20e x 4
  • BB Shrug
    • 215 x 20
    • 215 x 15
    • 215 x 12
    • 215 x 11
  • Stair Calves
    • 20 x 15
    • 20 x 13
    • 20 x 11
    • 20 x 11
    • 20 x 10
    • 20 x 10
    • 20 x 10

2018-01-11 training log

I can say, there’s a lot of volume going on. Hopefully as I get to week 4 it will be death-by-volume: both per-session volume and per-week volume. 🙂

That said, I look forward to getting back to lifting heavy. Sure there’s some wicked burn, and maybe next week when I can go 2/fail instead of 3/fail I’ll feel a little better about all of this. I have been thinking about “what next” and I fluctuate between a few things. Like doing the full suite of RP powerlifting templates, or doing a round of old-school-ish training, or going back to a 5/3/1 base but “smarter”. I don’t know. I think what would be wise for me to do is the full-suite of RP powerlifting templates, just to acquire some more knowledge. Main thing is I’m itching to get back to some heavier lifting.

Today otherwise was uneventful. Push push push. It’s really a blow to the ego to have to use such light weights, but with so much work and so little rest, it’s how it goes. I do get a little sore later on, so I reckon there’s some good going on. I just want to push, that’s all. 🙂

RP Physique, Mesocycle 2, week 2

  • Underhand Pulldown
    • 115 x 15
    • 115 x 13
    • 115 x 12
    • 115 x 10
    • 116 x 10
  • Normal Grip Pulldown
    • 105 x 12
    • 105 x 12
    • 105 x 10
    • 105 x 10
    • 105 x 9
  • 2-Arm DB Row
    • 40e x 12
    • 40e x 10
    • 40e x 9
  • Cable Facepull (superset)
    • 65 x 18
    • 65 x 15
    • 65 x 12
    • 65 x 12
    • 65 x 12
  • Thumbs Down Lateral Raise (superset)
    • 10e x 15
    • 10e x 12
    • 10e x 10
    • 10e x 10
    • 10e x 7
  • Flat DB Bench Press
    • 35e x 10
    • 55e x 5
    • 70e x 15
    • 70e x 12
    • 70e x 9
    • 70e x 7
  • Incline Close-Grip Bench Press
    • 110 x 12
    • 110 x 10
    • 110 x 8
    • 110 x 7
  • Reaching Sit-up
    • bw x 18
    • bw x 12
    • bw x 10

Why Train?

“What is the reason for me to do this?”

For physical and mental health.
For self-improvement.
To challenge yourself physically and mentally.
To develop the bite that may help you through difficult times.
To honor all the men who have fought before you; it is part of your DNA to fight.
To show/prove to yourself that you can change through will.
In a world of “easy”, it keeps your teeth sharp.
Because we don’t have to chop wood anymore.
Being stronger is ALWAYS better.
To understand that there is cause and effect to action; and inaction.
A stronger body can equal a stronger mind can equal a stronger body.
There is zero negative consequence to being a stronger man.
To be a great example to your children; fat, weak and ignorant is not a good role model.
To exhaust your body and mind so as to suffer/put up with weak fools and ignorant beggars who demand what you have earned.
To learn self-reliance.
To understand that compassion and empathy is noble but not given lightly.
Because a physically and mentally dangerous man will always be needed.
That is why.  Thank you for your question and for your support.  – Jim

2018-01-09 training log

Same feels. A bunch of work, you’re dying at the end of the sets, but shortly thereafter it feels like you didn’t do anything. Of course, I am a little sore today from yesterday’s session (e.g. chest muscles were a little tight), but nothing major. Could it just be this style of training? Could I be hitting the wrong numbers? They are all within the prescribed ranges… but then there’s the considerations I read from Jared Feather that make it seem like some of the prescribed ranges are too high, and that in hitting those ranges you may just be using too light a weight to elicit the proper response. But then, I dunno.

I suspect part may also be that it’s just week 2 and still 3/fail on things (and 1 minute interset rest). I’m trying to stop well-short and leave stuff in the tank, allowing for progression in the coming weeks. So, we’ll see. Gotta be patient here.

I was supposed to do 4 sets on the triceps/shoulder work. Alas, I forgot to adjust things in RepCount before I went to the gym, so I only did 3. I’ll just remedy with 5 next time and keep the progression going.

On bodyweight, I woke up at 242. Huh. Down 2 lb in as many days. Is this proper loss? or maybe effects of being lightly ill (no fever, but my nose is a little runny/stuffy). Not sure yet. But if the loss sticks, I guess I’ll keep it. It may well be also due to the further cutback in caloric intake AND the addition of the cardio (20 minutes elliptical at the end of each session). I hope it’s due to the latter, which would be on point with my plan.

RP Physique, Mesocycle 2, week 2

  • Front Squat
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 165 x 12
    • 165 x 9
    • 165 x 7
    • 165 x 7
    • 165 x 7
  • Leg Press
    • 225 x 18
    • 225 x 14
    • 225 x 12
    • 225 x 12
    • 225 x 11
  • Seated Leg Curl
    • 80 x 17
    • 80 x 14
    • 80 x 12
    • 80 x 11
    • 80 x 9
  • Calves on Leg Press
    • 80 x 20
    • 80 x 14
    • 80 x 13
    • 80 x 12
    • 80 x 11
    • 80 x 10
  • Cable Rope Pushdown (superset)
    • 50 x 10
    • 75 x 5
    • 95 x 20
    • 95 x 12
    • 95 x 10
  • Standing DB Shoulder Press
    • 30e x 14
    • 30e x 10
    • 30e x 8
  • Standing BB Shoulder Press
    • 70 x 11
    • 70 x 10
    • 70 x 9

2018-01-08 training log

Starting week 2 of the metabolite mesocycle. And well… it feels odd.

When I’m in there doing the work, it’s pretty difficult. You push hard, you don’t rest much, and it sure gets tiring. I mean, the weights look silly on that superset of the skullcrushers and DB bench, but when you do set after set of it? Oye! However, shortly after all that work is done, it doesn’t feel like I did a ton of work. I just don’t “feel it”. It feels like “did I actually work today? Did I get enough work?” Maybe I did, maybe I didn’t. I don’t know — it’s part of learning this approach.

I do feel like this session went better than last week, but that’s because things are more dialed in in terms of weights and what I’m doing. While I originally didn’t rate the prior session at “1”, I went ahead and modified that this morning and did up the sets today. I’m feeling good and figure it’s good to just keep upping the volume right now to try to get the most of out this.

It’s still 3/fail this time, and I think I held better to that this time, but I really do want to push it. 🙂 Still 1-minute interset rest too.

One side thing I’m trying to work on is ensuring I crush-grip all the things. This seems to take stress off my elbows, which is a good thing. Plus my grip will be happier too.

On the weight-loss front, weighed in at 243 this morning. So that’s down 9 lb in 6 weeks. I’ll take it.

RP Physique, Mesocycle 2, week 2

  • Low Incline DB Press
    • 20e x 10
    • 40e x 5
    • 65e x 16
    • 65e x 12
    • 65e x 8
    • 65e x 7
    • 65e x 6
  • Dumbbell Skullcrusher (superset)
    • 20e x 15
    • 20e x 10
    • 20e x 10
    • 20e x 10
  • Flat Dumbbell Bench Press (superset)
    • 35e x 13
    • 35e x 10
    • 35e x 10
    • 35e x 10
  • Close Grip Bench Press
    • 115 x 12
    • 115 x 10
    • 115 x 8
  • Cable Row
    • 115 x 18
    • 115 x 12
    • 115 x 11
    • 115 x 10
  • Parallel Pulldown
    • 105 x 10
    • 105 x 9
    • 105 x 8
    • 105 x 8
  • Cable Upright Row
    • 65 x 15
    • 65 x 15
    • 65 x 12
    • 65 x 10
  • Slant Board Sit-up
    • bw x 14
    • bw x 10
    • bw x 9